Looking for a protein-rich, veggie-loaded meal that’s simple, satisfying, and low-carb? This spinach and feta crustless quiche is a wholesome choice for breakfast, brunch, or even dinner. With just a few fresh ingredients, it delivers bold Mediterranean flavor without the fuss of a traditional crust. In this article, you’ll learn exactly how to make it, what makes it different from a frittata, how to fix a watery quiche, and whether this recipe fits into a healthy lifestyle.
Table of Contents
A Taste of Home – Spinach and Feta Crustless Quiche
Why This Spinach and Feta Crustless Quiche Means So Much
Hi, I’m Ivana—welcome to my kitchen. Growing up in Naples, Italy, I spent countless afternoons with my mother in the kitchen, watching her turn humble vegetables and eggs into magic. While we didn’t call it a quiche back then, her savory egg bakes filled with garden greens and cheese inspired many recipes I still cherish today. When I moved to New York, spinach and feta crustless quiche became one of my go-to dishes. It reminds me of those early days—warm, honest, and nourishing.
This quiche is light, but it doesn’t hold back on flavor. The creamy eggs and feta offer richness, while fresh dill and sautéed spinach bring brightness. It’s the kind of dish you can serve for Sunday brunch alongside something crispy like these keto fish cakes or keep in the fridge for busy weekday lunches.
Why Spinach and Feta Are a Winning Pair
Spinach and feta are a natural duo. The briny tang of feta cuts through the earthiness of spinach, especially when lightly wilted and folded into a creamy egg mixture. This combo is also nutrient-dense—think iron, calcium, and healthy fats. Unlike traditional quiche, this crustless version keeps it low-carb and gluten-free without sacrificing taste.
You can enjoy it warm with a drizzle of basil chimichurri or even cold as part of a packed lunch. However you slice it, this dish offers comfort and balance in every bite.
How to Make Spinach and Feta Crustless Quiche
Step-by-Step Guide to the Perfect Spinach and Feta Crustless Quiche
Making a spinach and feta crustless quiche is surprisingly simple—and that’s part of its charm. With just one pan and a handful of ingredients, you’ll have a dish that’s as elegant as it is practical.
Start by preheating your oven to 400°F (200°C static or 180°C fan). Use an ovenproof 8-inch skillet—this ensures even baking and a clean presentation. Heat olive oil or butter in the pan and gently sauté finely sliced onion until soft and fragrant. Add chopped baby spinach and cook until just wilted, about 1–2 minutes. Remove from heat and set aside.
Meanwhile, whisk six large eggs with thickened cream, dill, salt, and pepper. This creamy mixture creates a custard-like texture without needing a crust. Fold in crumbled feta and sliced green onions, then pour everything over the sautéed spinach in the pan. Stir gently to distribute the fillings.
Bake for 10–15 minutes, or until just set in the center. Let it cool slightly before slicing to help it firm up.
This Spinach and Feta crustless quiche pairs beautifully with a light side like this keto chicken Caesar salad or cauliflower in the air fryer. It’s a flexible dish that can be enjoyed hot or cold, making it ideal for meal prep or entertaining.
Why This Version Works So Well Without a Crust
The key to making a quiche work without a crust is texture. The cream, eggs, and cheese work together to form a slightly firm but custardy base that slices cleanly and holds together well. Since there’s no crust to anchor moisture, balance is essential—don’t overdo the cream, and always sauté your vegetables to reduce excess water.
You can even give it a protein boost by serving it alongside a blended cottage cheese dip or topping it with fresh herbs for brightness. The lack of crust keeps it gluten-free and lower in carbs—perfect for those watching their intake but not willing to sacrifice flavor.
Troubleshooting & Texture – Avoiding a Watery Quiche
Why Your Crustless Quiche Might Be Watery
One of the most common issues when making a spinach and feta crustless quiche is excess moisture. It’s especially frustrating when your quiche looks golden on top but ends up soggy underneath. The culprit is usually too much water in the spinach or other vegetables.
Fresh spinach contains a lot of natural water. If you skip the sauté step—or don’t cook it long enough—you risk adding that moisture straight into your egg mixture. The result? A watery center that never quite sets. Another possible cause is using too much cream or milk without balancing it with enough eggs. The custard won’t firm up if the ratio is off.
Another overlooked reason is oven temperature. If the oven’s too cool, the eggs cook too slowly, and liquid seeps out. Always bake at a consistent 400°F (200°C static or 180°C fan) and keep an eye on the center. A gentle jiggle is fine; a slosh is not.
Print
Spinach and Feta Crustless Quiche
- Total Time: 25 mins
- Yield: 4 servings 1x
Description
This spinach and feta crustless quiche is creamy, savory, and packed with protein and greens. It’s perfect for breakfast, brunch, or light dinner—and naturally low-carb and gluten-free.
Ingredients
2 tbsp olive oil or butter
½ small onion, finely sliced
1½ cups fresh baby spinach leaves, chopped
6 large eggs
½ cup thickened cream or heavy cream (125g)
2 tbsp fresh dill, finely chopped
Salt flakes and black pepper to taste
100 g (3 ½ oz) feta cheese, crumbled
1 green onion, thinly sliced
Instructions
1. Preheat the oven to 180°C fan/200°C static/400°F.
2. Heat olive oil or butter in a 20 cm (8-inch) ovenproof pan over medium heat. Add onion and sauté until softened.
3. Add spinach and cook for 1-2 minutes until wilted. Remove from heat.
4. Whisk eggs, cream, dill, salt, and pepper. Stir in feta and green onion.
5. Pour egg mixture over spinach in the pan. Stir gently to distribute.
6. Bake for 10–15 minutes or until center is just set.
7. Let cool for 5 minutes before slicing. Enjoy warm or cold!
Notes
Use frozen spinach if needed—just thaw and squeeze out water.
Great for meal prep—store slices in fridge for up to 3 days.
Customize with herbs, sundried tomatoes, or different cheeses.
- Prep Time: 10 mins
- Cook Time: 15 mins
- Category: Brunch, Breakfast
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 slice
- Calories: 220
- Sugar: 1g
- Sodium: 320mg
- Fat: 18g
- Saturated Fat: 9g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 10g
- Cholesterol: 190mg
Keywords: spinach and feta crustless quiche, crustless quiche, low carb breakfast
Pro Tips for Perfect Quiche Consistency
Here’s how to keep your spinach and feta crustless quiche tender—but not runny:
- Cook the spinach well. Make sure it’s wilted and that any excess liquid has evaporated in the pan before combining it with eggs.
- Drain excess moisture. If you’re using frozen spinach, thaw it fully and squeeze out all the liquid with a clean cloth.
- Use the right cream-to-egg ratio. Stick to ½ cup of thickened or heavy cream for every 6 large eggs. This ensures a creamy texture without going overboard.
- Let it rest after baking. Just five minutes of cooling will allow the custard to firm up for easy slicing.
When done right, this crustless quiche holds its shape beautifully while remaining silky inside. It’s not just about flavor—texture matters just as much.
Health Benefits & Variations – Is Spinach and Feta Quiche Healthy?
A Naturally Nutrient-Dense Meal
Yes—spinach and feta crustless quiche can be very healthy, especially compared to traditional quiche recipes with a buttery crust. It’s packed with protein from eggs and feta, plus fiber, iron, and vitamins A and K from the spinach. The use of heavy cream adds richness but can be adjusted depending on your dietary needs. You can easily swap in half-and-half or even a spoonful of Greek yogurt to cut calories while maintaining creaminess.
This dish is also naturally gluten-free and low-carb, making it a smart choice for those on keto or diabetic-friendly diets. It’s satisfying without being heavy and can support balanced eating throughout the week.
If you’re looking to reduce sodium, consider using a lower-salt feta or reducing added salt since feta already delivers a lot of flavor. Want more protein? You can serve it with a scoop of cottage cheese or pair it with a protein smoothie for a complete meal.
Simple Ways to Make It Your Own
This crustless quiche is incredibly versatile. Once you’ve mastered the base, you can customize it with ingredients you love or already have on hand. Swap spinach for kale or chard, or mix in roasted vegetables like zucchini or mushrooms. Craving more depth? Add sun-dried tomatoes or a pinch of smoked paprika.
Not a fan of dill? Try fresh parsley or thyme. Want to make it dairy-free? Use a plant-based cream and swap the feta for a dairy-free cheese alternative. The egg base is forgiving—just keep the wet-to-dry ratio in balance and adjust seasoning as needed.
Make it ahead, freeze slices for later, or double the batch for weekend brunch. However you choose to tweak it, this dish remains wholesome, hearty, and adaptable.
FAQs About Spinach and Feta Crustless Quiche
Is spinach and feta quiche healthy?
Absolutely. Spinach and feta crustless quiche is a nutrient-rich meal packed with protein, calcium, and essential vitamins like A and K. Skipping the crust reduces carbs and calories, making it ideal for a low-carb, gluten-free, or balanced lifestyle. Whether you’re serving it for breakfast or lunch, this dish offers satisfying flavor without heaviness.
What is the difference between a frittata and a crustless quiche?
While both are egg-based, a quiche usually includes cream or milk for a custardy texture, whereas frittatas use little to no dairy and are denser. Quiche is typically baked start to finish, while frittatas often begin on the stovetop and finish in the oven.
How to make spinach and feta quiche with no crust?
Use sautéed spinach, whisked eggs, cream, feta, and seasoning. Pour the mixture into an ovenproof pan and bake until just set. Cooking the spinach first is essential to prevent a watery texture.
Why is my crustless quiche watery after baking?
A watery spinach and feta crustless quiche usually means your vegetables weren’t cooked down enough. Spinach holds a lot of water, so it’s essential to sauté and drain it well. Using the right ratio of eggs to cream and baking at the correct temperature will also help prevent sogginess.
Conclusion
Spinach and feta crustless quiche isn’t just a recipe—it’s a dependable dish you can turn to any time of day. It’s flavorful yet simple, creamy without being heavy, and flexible enough to welcome your favorite variations. Whether you’re planning a weekend brunch or prepping lunches for the week, this quiche brings together everything we love about homemade cooking: warmth, ease, and flavor in every bite.
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